This time around I peaked at 56mpw, so probably close to 50mpw average. I tried peaking at 65+ for my last marathon, but sustaining that kind of mileage sapped me of all my speed, will to move, and pretty much beat me into the ground. Trying something different now.

2.1) What training program (if any) are you using?

I'm not really using any specific training plan, but if I had to compare I'd say maybe it's Hudson-esque. I've added more pace variety than a typical Pfitz plan, and have a bunch of different lactate and aerobic threshold runs thrown in the mix, along with a few track sessions and a weekly long run.3) When is your race, and which one is it?

Santa Rosa Marathon, August 25th. It's almost completely flat, only caveat is the weather. It's really anyone's guess what the weather will be at that point. So far it's been a really cool August in California, with highs in the low 70's, but it doesn't even warm up to that till mid-afternoon. However, if there's a heat wave... I'm in trouble.

4) How long have you been running?

I played soccer in high school, and in college started running though I don't think I ever got over 30mpw. I graduated from college a little over a year ago, and in the past year I've probably averaged 40mpw. More when I'm training for something, less when I'm not.

4.1) How many marathons have you run, and what were your times?

My one and only marathon was the LA Marathon, this past March. My time was 3:39. I was totally dead from overdoing the mileage, and the last month and a half I drastically cut back on my running. When I was at the start line, I couldn't even fathom running 5 miles at a sub-9min pace, and as a result the first 18 miles of my race were pretty slow -- 8:35ish. I started picking it up in the end, and ran the last 6 at 7:35/7:40.

Most recent HM was June 2nd, it was really hot and I finished in 1:41. Was not pleased.

5) What is your age and gender?

23 years old, female.

6) What pace do you run your long runs?

Depends. If it's a shorter long run then I'll usually do some of it at MP. Longer runs I hover around 8:50. I start slow, and if I'm feeling good pick up the pace a bit during the last few miles.

I'd say it's close. In my experience, if I can run a 7 mile tempo at pace X, I can race a half at that pace, so let's say you could do a 1:38:20 half, and that your 1:41 was because it was hot (and that you've improved your fitness). I ran a 3:29 off a similar half, but I'm older than you and have proportionately more endurance than most people; if you have much more speed than endurance, as is typical of twentysomethings, you're probably looking more at a 3:32. However, two cycles of 40-50mpw can only help. Only you can really tell if you think you're capable of sustaining the 8 minute pace.

I should know this w/o even looking as my BQ was 3:35 and I ended up running 3:30:00 in October and 3:30:21 the following May but that was back in 2005/06. I'll have to dig out my journals to see what kind of paces I was hitting.

After a 1:39:49 [Pfitz schedule] in the Fall of 2004 I knew I had the speed [on less miles than you]. But all of my races leading up to the marathon were sub-par. I chose Pfitz 18/70 but had to scale back the 1st 6 weeks to 40 miles due to tweaking an old injury. But did bounce back with a 76 mile peak. My 6-7 mile tempo runs were 7:59 - 7:47 in August. By September my 3 mile tempo was down to 7:09 and my 10 mile MP run was 7:47. Later in the month I was doing 4 mile tempo @ 7:14 and 5 @ 7:20.

The following Spring I chose Pfitz 12/55. Had a very good half in April [1:38:21] and nailed an 11 mile MP @ 7:46.

I wouldn't much weight on the half in June. After a full cycle and getting cool air in your lungs you'd be in sub-1:40 shape in the Fall. Given your sub-par prep for your debut I can see you making up those 9 minutes this time [if the weather cooperates].

Do you think you cutting your miles way back six week from the marathon impacted your times? I know you said your legs were tired but that's a hella long taper.

At that point, I was just trying to salvage my body. I was sleeping 10+ hours a night if I could and that was never enough, zombie during the day, and I was pretty much incapable of sustaining a pace faster than 9min miles, so my options weren't really "cut mileage and lose fitness" but rather, "cut mileage and hope I recover from the damage I did in time to attempt to run 26 miles." I'd say after a few weeks of very low mileage I got back up to the upper 40's or low 50's, and then came a traditional 3 week taper.

Thanks for your advice guys! This training cycle I've ran some 20 milers that I -- wait for it -- felt great after. Something that I don't think ever happened during my debut training cycle, which I take as a good sign that despite my lower mileage, my endurance is improving. Hopefully I'll get my 3:30, but we'll see if my legs and the weather work in my favor.

Since my mileage is lower this time around, I'm doing something sort of between a 2 and 3 week taper, and right now I'm 3 weeks out. Any suggestions on your favorite marathon prep workouts?

I'd say your 3.30-3.35. Maybe you could even scrap under 3.30. The fact that you ran the last 10k of your last marathon at closer to HM pace is obviously a sign that you had some much left in the tank and your fitness has come on from then.

My HM was 1.37 when I got 3.30, so say if we take off 90 seconds off your 1.40 because of heat and the fact your fitness has probably increased things are looking favorable. Fingers crossed for the weather.

Since my mileage is lower this time around, I'm doing something sort of between a 2 and 3 week taper, and right now I'm 3 weeks out. Any suggestions on your favorite marathon prep workouts?

In that last 3 week period, I like to do:

12 miles as 2 easy 10MP: I wear a HRM and watch that my heart rate remains steady in the low range of my MP zone for the 10 miles at MP.

16 miles as a progression run: 4 easy, 4 a little harder, 4 MP, 1 HMP, 3 easy. In general I like to do workouts that include a short stretch of MP followed by a short stretch of HMP, sometimes separated by an easy 5 minutes or so. Another is 2 easy, 2-3 MP, 5 min easy, 2-3 HMP.

Early in the week of the marathon I like to do a run of 2 easy, 4MP, easy.

Pretty much what ilana suggested. Earlier in the cycle I run 1x10 miles @ MP during a 15-17 miler but this close to the marathon I'd keep the MP volume the same but trim the overall mileage - 12 sounds good. For the marathon I like to include either some extended miles @ HMP in a separate workout or alternate MP miles w/HMP miles in the same workout. You want marathon pace to be very comfortable in the race. Instead of the continuous 10 miles @ MP you could make it a long interval workout; something like 3x5k @ MP with 800m recovery.

Hi guys! To those who posted, I thought I'd give you an update: I ran a 3:29:54 at Santa Rosa, just squeaking in under 3:30!

I'm ecstatic with my time, esp given that I walked significantly during miles 22-25.

The marathon had some serious problems with the aid stations in the beginning, and after *standing* and waiting almost 1min at a few aid stations I gave up and left without anything, so I didn't get anything to drink mile 7.5. I also only took two gels around miles 7 and 14 and was feeling pretty out of it by the end, which probably contributed to my zombie stagger during the end miles.

Luckily it didn't warm up too much by the end, although it did get a bit humid (though not by east coast standards).

Anyway, thank you for all your helpful advice! The pain of my finish has sufficiently faded from my mind, and I am thrilled with my time, and hopeful that I will be able to run Boston in April!

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